Name: Power Row Sled Pull
Uploaded: 2023-04-26T01:03:06.000Z
Duration: 5 min 28 s

English captions

https://stream.mux.com/aQ6v01UMqUi4TdvZkqojO01mDhO1p00011eYHYAV1NYRv8M.m3u8

Learn how to properly perform the power row sled pull in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, pulling mechanics, and coordinated lower- and upper-body sequencing (including progressions and regressions) to safely develop strength, power, and full-body integration. Enhance force production, rate of force development, and athletic performance with professional guidance suitable for all fitness levels. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to improve rowing mechanics, maximize pulling power, and build total-body strength with this high-intensity sled-based drill.

Introduction to Power Training

Understanding Power Exercises

Demonstrating the Power Row

Performing the Power Row Effectively

Progressing the Power Row Exercise

Assessing Power vs. Max Strength

Power Row Sled Pull

This is Brent, President of B2C fitness, and in this video we're starting our power training. In this particular video we're going to do a power row, or a power exercise for our back musculature. Now, if we're talking about power exercises, human movement professionals, I'm no longer talking to you about how much weight you're lifting. I'm talking about how fast you're lifting. I'm going for a totally different set of neuromuscular adaptations, that is rate coding, and to a certain point motor unit recruitment. This gets a little complicated but it's basically everything with speed. For us to do that, every exercise that we do is going to have to have a couple of things. It's going to have to have an amortization phase, and all an amortisation phase is, is a very quick turnaround from an eccentric load, to a concentric contraction. So, I know all of our exercises have an eccentric, isometric, and concentric, this is going to try to shorten that isometric down as short as we possibly can. The second thing all power exercises have to be is ballistic. If this does not look ballistic, if it's not as fast as possible, it's no longer a power exercise, at least as far as we're concerned as human movement professionals. All I'm trying to get out of you is more speed. So I'm going to have my friend, fellow peer, doctor of chiropractics come out and help me demonstrate this exercise. I've been beating on him all day with these power exercises, and we're going to do this power row. Now, Dave, I'm going to have you come over here and stand, grab this just like you do any other standing row. So, first things first, kinetic chain checkpoints don't change for power exercise. I still wants you to keep very close check on somebody's posture. So, notice his feet are parallel to each other underneath his hips, his posture looks good, he's standing up nice and tall. Alright, so to get this eccentric load on this exercise, what I'm going to ask Dave to do is he's going to actually put about 30 degrees, he's going to flex about 30 degrees at his elbows, and that's going to give him a little slack in his kinetic chain. He's then going to go ahead and fall back, he's going to let that fall back, eccentrically load those muscles of his back, as soon as he feels the end of that load I want you to pull, not as hard as he possibly can, but as fast as he possibly can. I want to see this sled actually slide across this mat that we know is not going to let it slide very far. Alright, so here we go, 30 degrees in the elbow, draw-in for me, bend your knees just a little bit,  fall back, let it jerk you, and pull as hard as you can. Nice! And notice also, he was nice and stable at the end. So the same things we look at for form in any other exercise, his form was good, he kept his shoulders out of his ears, that looked like a straight row, and notice he can stabilize and control after. He wasn't falling all over the place. Let's go ahead and have you take a step back and start over. Good, about 30 degrees here, draw in for me, bend your knees, ready, nice. Now, I would have Dave keep doing this for probably 6 to 10 reps, or until he started to slow down. Any hint at slowing down is the end of your set, it's not how many times you could possibly pull this. We want a maximal amount of power produced, we want to practice how much power we can produce. As soon as you slow down you're actually practicing to be slower. We're going to pull the sled back to where we started. We're going to progress this exercise just a little bit, so I'm going to have you fold these handles in so we only have one handle. Just like we have stability progressions inside of our strength training, we can do the same thing with power. I'm going to have you go ahead and stand back, the form doesn't change any. I'm going to have you put your hand on this hip, draw-in, bend your knees just a little bit, good. Up nice and tall. Alright, 30 degrees here, get you a little slack, ready, fall back and pull. I'm glad this happened on this video, notice there was no power there. It almost turned into a max strength exercise. He couldn't actually create any velocity in his movement pattern. So despite the fact that he can pull the sled, I probably could have him put three or four of these plates on there he can still pull it, I want power. This isn't max strength training. I want you to get this sliding towards you, so as fast as you can, don't think as hard as you can. A slight bend in your knees, let's get a little bit of slack here, good. Are you ready? Fall back, jerk, and pull. There we go! You can see some velocity was created. Now, obviously Dave is very ready for this progression, it looks good, I would have him do 6 to 10 repetitions on each side, or until I just started to see him slow down. We'll talk about further progressions in our next video, I hope you  enjoyed this. Thank you, Dave.

Home

Videos

Integrated functional anatomy of the latissimus dorsi. Attachments, nerves, palpation, joint actions, arthrokinematics, fascia, triggerpoints, and behavior in postural dysfunction. Common activation exercises, foam rolling, stretching, and strengthening exercises for the lats. 

Latissimus Dorsi 

Upper body and total body power and high velocity exercises - best progressions for power pushups, chest pass, throws and bodyweight explosive exercises and a sample routine.

Upper Body Power Exercises and Total Body Power Exercises

With your patient/client facing away from the sled, ask them to hold the handles of straps attached to a sled, and assume good standing posture with the upper extremity ready to push/chest press.

Note, be careful to ensure the handles and straps used are long enough to allow the sled to slide after the completion of the concentric phase without any risk of the sled making contact with the patient/client.

With your patient/client facing away from the sled, and joints soft, have them check their foot placement, ensuring that their feet are parallel and hip-width.

The initial eccentric load is created by quickly leaning forward, dropping into a semi-squat position, or stepping forward, with the intent of bouncing into the lengthened/loaded, end-range position (amortization phase).

Note, it takes some practice to achieve the correct distance from the sled so that the end of the forward lean, step, and/or semi-squat coincides with the most lengthened position for upper extremity muscles and the straps being taut.

The patient/client should attempt to reduce the amortization phase as much as possible, snapping out of the lengthened position as quickly as possible.

The patient/client should then push with intent to be as fast as possible, attempting to impart so much momentum into the sled that it slides after the completion of the concentric phase.

Take a step forward and repeat for the desired number of reps.

Load (remember, max velocity must be maintained)

Power Row Sled Pull

Depth Jump

Box Jump

Tuck Jumps

Power Push-Ups

Medicine Ball Chest Pass

Power Medicine Ball Shoulder Press

Kettlebell Clean

Sled Push (Chest Power Exercise)

Tire Flips

Rope Row and Sled Progressions

Comments

Guest